SmoothSailing
Member
Hello Everyone,
I am looking for advice, ideas and ways to improve what I am doing or to get feedback in general.
I am 38 years old and weigh around 190-195lbs, 6 feet tall.... not sure of my body fat but I just have a bit on my stomach (ton abs can be seen lol) but I am not fat by any means, the goal is to lean out, build muscle and lose unwanted fat.
I've ran many different cycles and started too young at 22 years of age. Due to all the mistakes over my years I am not on TRT at 120mg/week for the last 2 years.
I've recently (a week ago) upped my dose to 500mg/week, added in 60mg of Var and TORCH at 2 tabs per day.
I am not sure how many calories I should be taking in but I am aiming for 2000 calories (45% protein, 35% fats, 20% carbs)
I am doing cardio (20 miles, 60 minutes) 5-6 days a week + weights 6/7 days a week.
Looking for advice, tips and tricks and anything.
Here is a day of a diet I was thinking of following:
Hard-Boiled Eggs
Thanks everyone for your help!!!!!!!!!!
I am looking for advice, ideas and ways to improve what I am doing or to get feedback in general.
I am 38 years old and weigh around 190-195lbs, 6 feet tall.... not sure of my body fat but I just have a bit on my stomach (ton abs can be seen lol) but I am not fat by any means, the goal is to lean out, build muscle and lose unwanted fat.
I've ran many different cycles and started too young at 22 years of age. Due to all the mistakes over my years I am not on TRT at 120mg/week for the last 2 years.
I've recently (a week ago) upped my dose to 500mg/week, added in 60mg of Var and TORCH at 2 tabs per day.
I am not sure how many calories I should be taking in but I am aiming for 2000 calories (45% protein, 35% fats, 20% carbs)
I am doing cardio (20 miles, 60 minutes) 5-6 days a week + weights 6/7 days a week.
Looking for advice, tips and tricks and anything.
Here is a day of a diet I was thinking of following:
Meal 1: 11:00 AM - Breakfast
- Egg White Omelette
- 6 egg whites
- Spinach, peppers
- Oatmeal
- ½ cup dry oatmeal
- Handful of blueberries
- Protein Shake
- 1 scoop of protein powder
Meal 2: 2:00 PM - Lunch
- Chicken and Brown Rice Bowl
- 200g grilled chicken breast
- ½ cup cooked brown rice
- Mixed veggies (bell peppers, onions, snap peas)
Snack: 4:00 PM
- Fruit Smoothie
- Frozen strawberries, blueberries, and half a banana
- 1 scoop of protein powder
Meal 3: 6:00 PM - Dinner
- Chicken and Salsa
- 200g chicken breast
- Homemade salsa
- Steamed Vegetables
- Broccoli or green beans
Evening Snack: 7:30 PM
- Cottage Cheese with Cinnamon and Nuts
- 1 cup of low-fat cottage cheese
- Sprinkle of cinnamon
- A small handful of almonds
Nutritional Breakdown (Estimates)
Meal 1: Breakfast
- Calories: ~400 kcal
- Protein: ~40g
- Fats: ~5g
- Carbs: ~40g
Meal 2: Lunch
- Calories: ~500 kcal
- Protein: ~45g
- Fats: ~10g
- Carbs: ~40g
Snack
- Calories: ~300 kcal
- Protein: ~30g
- Fats: ~5g
- Carbs: ~30g
Meal 3: Dinner
- Calories: ~500 kcal
- Protein: ~50g
- Fats: ~10g
- Carbs: ~30g
Evening Snack
- Calories: ~300 kcal
- Protein: ~30g
- Fats: ~10g
- Carbs: ~10g
Hard-Boiled Eggs
- Calories: 150-200 kcal
- Protein: 18-24g
- Fats: 10-15g
- Carbs: 1-2g
- Total Calories: 2000 kcal
- Total Protein: 195 grams
- Total Fats: 40 grams
- Total Carbs: 150 grams
Thanks everyone for your help!!!!!!!!!!